Your 5K Countdown Walk Run Program
Walk-Run Workout: Warm-up walking 5 minutes at a brisk pace. Alternate running for one minute at a controlled, moderate effort and follow with three minutes of brisk walking. Example: Run 1 minute - Walk 3 minutes - repeat sequence 6 times for a total of 24 minutes. Cool-down walking 5 minutes at an easy pace. () Include activities that are non-running or walking. If you are new to an active lifestyle and have been inactive, rest on the cross-training days for the first 4 weeks, and then add the cross-training workouts to the schedule for week 5....